LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
JS: 7 Step Warm Up- Pelvis Low Back
Horizontal
Rub and Scrub Pelvis
Set reps time Tempo
1 10 controlled
Posterior Step to Squat
Set reps
1 10
Prone Quad Front-to-Back Sway T1 HpDC
Set reps
1 10
Prone Atomic Frog T1 HpDC
Set reps
1 10
Big Toe Corkscrew Monster Band Spiral Squat
Set reps
1 10
Monster Band T-Squat Quick Release
Set reps
1 10
Body Clapping – Groin/Stomach
Set time
1 10
Workout Blocks
Working Block
Horizontal
Reverse Lunge w/ OH Reach
Set reps Tempo Rest
1 10 each controlled 45s
2 10 each controlled 45s
3 10 each controlled 45s
Side Lunge
Set reps Tempo Rest
1 10 each controlled 45s
2 10 each controlled 45s
3 10 each controlled 45s
Transverse Lunge Touchdown
Set reps Tempo Rest
1 10 each controlled 45s
2 10 each controlled 45s
3 10 each controlled 45s
[J] – Push Up to Step
Set reps Tempo Rest
1 10 each controlled 45s
2 10 each controlled 45s
3 10 each controlled 45s
Side Crawl
Set reps Tempo Rest
1 8-10 each slow 60s
2 8-10 each controlled 60s
3 8-10 each controlled 60s
MB Half Kneeling Rotational Deadshift
Set reps Tempo Rest
1 10 each controlled 45s
2 10 each controlled 45s
3 10 each controlled 45s
Cool Down Blocks
Stretch / Mobility
Horizontal
Prone Push Back Squat
Set reps
1 10
IR Active Hamstring Stretch
Set reps
1 10 each
RP – Half Knee rest
Set time 0
1 30s each
Self Massage: Foam Roll Inner Thigh
Set time
1 90s each

Kiley Training At Home/ Gym Movement Session

Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

Here is a program that you can do on your own. It focuses on movement strength particularly for the pelvis and hips.

Warm-Up Blocks

JS: 7 Step Warm Up- Pelvis Low Back
Horizontal Loading

this is a 7 step Warm UP for clients with the need to create mobility around the Hips and Pelvis.

Rub and Scrub Pelvis
Set Reps Time Tempo
1 10 h:m:s Controlled

Go to all 5 positions of the Pelvis: Sacrum/ SI Jt; Iliac Crests; ASIS; Pubic Symphysis; Iliofemoral Jt area

ULT
Posterior Step to Squat
Set Reps
1 10
ULT
Prone Quad Front-to-Back Sway T1 HpDC
T1= Threshold 1
Set Reps
1 10
LAR UMT
Prone Atomic Frog T1 HpDC
T1= Threshold 1
Set Reps
1 10
LMT
Big Toe Corkscrew Monster Band Spiral Squat
Set Reps
1 10
LMT
Monster Band T-Squat Quick Release
Set Reps
1 10
LLT LAR
Body Clapping – Groin/Stomach
Set Time
1 10 h:m:s

Workout Blocks

Working Block
Horizontal Loading

This is the working out portion of the program. Perform each exercise one at a time and rest after each exercise. Try to stick to the reps and rest at the end of each to the second.

ULT
Reverse Lunge w/ OH Reach
Set Reps Tempo Rest
1 10 each Controlled 45s (h:m:s)
2 10 each Controlled 45s (h:m:s)
3 10 each Controlled 45s (h:m:s)
UMT
Side Lunge
Set Reps Tempo Rest
1 10 each Controlled 45s (h:m:s)
2 10 each Controlled 45s (h:m:s)
3 10 each Controlled 45s (h:m:s)
UMT
Transverse Lunge Touchdown
Set Reps Tempo Rest
1 10 each Controlled 45s (h:m:s)
2 10 each Controlled 45s (h:m:s)
3 10 each Controlled 45s (h:m:s)
ULT
[J] – Push Up to Step
Set Reps Tempo Rest
1 10 each Controlled 45s (h:m:s)
2 10 each Controlled 45s (h:m:s)
3 10 each Controlled 45s (h:m:s)
UMT
Side Crawl
Set Reps Tempo Rest
1 8-10 each Slow 60s (h:m:s)
2 8-10 each Controlled 60s (h:m:s)
3 8-10 each Controlled 60s (h:m:s)
LMT
MB Half Kneeling Rotational Deadshift
Set Reps Tempo Rest
1 10 each Controlled 45s (h:m:s)
2 10 each Controlled 45s (h:m:s)
3 10 each Controlled 45s (h:m:s)

Cool Down Blocks

Stretch / Mobility
Horizontal Loading

Use these drills to help you cool down

LAR ULT
Prone Push Back Squat
Perform the exercise off of a small bench or chair if you can't get to the ground.
Set Reps
1 10
ULT
IR Active Hamstring Stretch
Set Reps
1 10 each
GAR UMT
RP – Half Knee rest
Stretches the inner leg/hip, the quads, low and upper back
Set Time
1 30s each h:m:s
ULT
Self Massage: Foam Roll Inner Thigh
Set Time
1 90s each h:m:s